How a girl can pump up her arms and back: powerful exercises for home

Do you want to learn how to properly pump your back to make it wider, more massive and stronger? You will learn about all this from our material.

If you have long wanted to improve the thickness of your back muscles and strengthen your lats, but didn’t know where to start, then you have come to the right place!

You've probably heard a lot of jokes about athletes who "skip leg day." So, there is another part of the body that is not given due attention. This is the back.

For many people, it is an almost invisible and therefore forgotten muscle group. Unlike breasts, shoulders, arms and abs, they are not visible in the mirror. It's much easier to see biceps or six packs. But the most important thing is that you cannot see weak points in your back, even looking in the mirror. Fixing the problem is quite simple. Give your back the same attention as all other muscle groups and watch for weak spots.

Often, many beginners simply forget about it. Most people find it difficult to engage their lats and traps when they first start training. Therefore, after doing a few sluggish sets of lat pull-downs, they “score” on their backs and rush to move on to other exercises. Plus, when you look at yourself in the mirror, you can't see yourself from behind, so you can't fully appreciate your appearance.

Of course, no one forbids you to pump your chest at home and pump your arms 5 days a week. However, as a result of such unbalanced training, you will look extremely disproportionate (and that's putting it mildly!).

Benefits of pumping back muscles

Focusing your efforts on building muscle mass in your back is beneficial for many reasons. Here are just some of the benefits that regular back training can give you:

• Improves your posture - you will no longer slouch, and your stomach will no longer protrude forward. Not only will good posture help you avoid back injuries, but it will also improve your overall well-being!
• Reduces Back Pain – Back pain can significantly reduce your quality of life. But if you perform the exercises without violating the technique, then back training will make it easier, or even completely relieve you of pain and discomfort in this part of the body.
• Makes your body proportionate – Regular training of these often overlooked muscle groups will help you achieve a proportionate and balanced physique.
• Will increase your attractiveness - believe me, it’s not just six-pack abs that make you sexy. A V-shaped physique also impresses women. And that's a fact.

To get into great physical shape, you first need to learn how to properly pump up your wings (or latissimus dorsi).

First things first, get off the couch and hit the gym. And finally, stop constantly pumping your arms at home and doing only chest exercises. It's time to focus on the weakest area of ​​your body.

Anatomy of the back muscles

Lower back (lower trapezius and erector spinae)

Function:

• The lower part of the trapezius acts on the scapula bone and is responsible for adducting the scapula towards the spine. While the erector spinae muscle straightens the spinal column and keeps the torso in an upright position.

Where is:

• at the bottom of the shoulder blades

How to pump up your lower back:

• hyperextension exercises
• forward bends with a barbell on the shoulders (“Good morning”)

Middle back (rhomboid dorsi)

Function:

• these muscles ensure the movement of the scapula towards the spine and upward.

Where is:

• attaches to the shoulder blades and spine in the middle part of the back, located under the trapezius muscle.

Exercises for the middle part of the back:

• Bent-over barbell row
• pull-down block to the belt while sitting

Latissimus dorsi muscles

Function:

• moving the arm down and back, relaxing the shoulder girdle, bending the torso to the side. These are the largest muscles of the back. They are responsible for the notorious V-shaped body, so pay special attention to them!

Where is:

• occupies the entire lower part of the back, with its upper part coming under the lower end of the trapezius muscle.

How to pump up the latissimus dorsi muscles:

• pull-ups
• seated wide-grip vertical pull-down

Trapezius (trapezius muscles)

Function:

• this is a group of muscles that brings the scapula closer to the spine, is responsible for the movement of the neck, shoulders and supports the head.

Where is:

• occupies a superficial position in the back of the neck and upper back.

Upper back exercises:

• shrugs with dumbbells
• standing vertical barbell row to the chest

Muscle atlas of the back

The importance of training

There are many reasons for this:

• The back muscles help create a kind of corset that allows you to maintain a royal posture.
• A properly worked back is magnificent in itself; in addition, it will allow you to equalize the proportions of the upper and lower halves of the body (if the shoulders are wide and the hips are narrow).
• Beautiful arm relief is essential for women who want to wear revealing outfits, while flabby, loose limbs look very unattractive.

Previously, we talked about how to remove belly fat at home.

Recommendations for beginners

Here are some tips to help you improve your back in the gym, especially if you are a beginner athlete:

• Use a lock grip (or weightlifting grip) when gripping the barbell. This is a grip where you first place your thumb on the bar, and then “wrap” it with the other four fingers, thereby pressing the thumb against the bar.

• Use enough pressure on the barbell to allow you to hold it. But don't squeeze the bar too hard, or you risk damaging your forearm and biceps. This is exactly what a lock grip on the bar helps to avoid.
• While holding the barbell, try to push your elbows back as far as possible, while at the same time trying to squeeze your shoulder blades together.
• Try to “feel” how your muscles work. Even if it is a small weight of weights, you still need to establish the correct neuromuscular connection. This connection helps athletes use their body muscles more efficiently to train.
• As a beginner, stick to moderate weights and adequate repetitions so you can learn proper technique. Weighting that is disproportionate to your fitness and doing too many repetitions will only fatigue your muscles faster, preventing you from performing the exercise properly.

Helpful safety tips

If you get injured while playing sports, you risk being out of action for a long time and will be forced to miss a couple of workouts. It's easy to guess that missing even one training session will negatively affect your athletic performance. Therefore, your safety must come first.

To avoid injury and minimize the risk of damage, we recommend that you follow these tips:

Maintain an adequate workout schedule

We recommend training your back muscles no more than 2 days a week. First, such a training schedule will not only lead to optimal muscle growth, but will also allow your body to sufficiently recover before the next workout. Secondly, during the week you need to have time to train other muscle groups (for example, chest, legs or arms).

However, the amount of training depends on your individual needs and goals. But the point is simple - don’t forget about rest!

Use a safety net

Proper technique is extremely important when performing any exercise. It will not only help you avoid injury, but will also allow you to get more benefits from your workout.

When performing difficult or high-impact exercises such as bench presses, squats, or cable rows, ask your training partner or instructor to help you.

We strongly recommend that beginners use a safety net to avoid injury or harm to their health.

However, insurance can also be useful for experienced athletes, for example, to work in an unusual scheme with heavy weights and move to a new level of load.

The best exercises to pump up your back muscles

Below are basic back exercises in the gym, which are aimed at developing and working out, as well as increasing strength. It is difficult to find isolating exercises for the back, because almost any movement involves several muscle groups at once.

It is worth noting that exercises for girls are fundamentally no different from those performed by men. Well, except that the working weights will be a little smaller.

Deadlift

The barbell deadlift takes an honorable first place in the top of the most effective exercises for pumping up the back.

This exercise is multi-joint, that is, when it is performed, several joints are involved at once, therefore, many muscle groups are pumped at the same time. When performing basic movements, not one, but several muscle groups are involved in the work. With deadlifts, you'll not only work your back, but also your core, legs, and glutes.

There are many variations of the deadlift: straight-legged deadlift, regular deadlift, sumo-style deadlift - although these varieties are very similar to each other, they are still aimed at working different parts of the back.

This exercise is best performed with a barbell, but a trap bar or even dumbbells will also work.

Pay special attention to your deadlift technique. Violation of the technique can threaten you with injury or strain in the lower back. Reps should be performed slowly, through a full range of motion. When lifting the barbell, keep your shins as close to the bar as possible.

Wide grip lat row

The lat pulldown is one of the most popular exercises among bodybuilders, and for good reason: it allows you to effectively broaden your back and improve definition.

Wide grip, narrow grip, reverse grip - there are many ways to work different parts of the back with lat pulldowns.

This exercise is used as an alternative or as a supplement to pull-ups and is aimed at pumping the latissimus muscles.

Pull-ups

Another excellent back width exercise is the pull-up. Grab the bar of the horizontal bar with both hands and lift your own body weight until your chin is above the bar. Simple, isn't it? However, it is pull-ups that can become a stumbling block for a novice athlete.

Having trouble doing pull-ups? You can ask a friend to help you or use special pull-up bands. Once you reach the required level of physical fitness, you will be able to perform this exercise without additional assistance.

As you get stronger, try increasing the number of repetitions or adding additional weight (or both).

Bent-over barbell row

Bent-over barbell rows are one of the most important exercises in a bodybuilder’s arsenal for pumping up the depth of the back. Thanks to it, your back will become much thicker, which will make you look really huge.

There are many variations of deadlifts that will allow you to build muscle in your back in no time. Here are just a few of them:

• One-arm dumbbell row
• Lower block thrust
• Pull-downs in the simulator with emphasis on the chest
• Bent-over dumbbell row
• T-bar row

The effectiveness of these exercises for increasing back mass has been tested by time. You can easily add each of them to your regular training program to remove fat and wrinkles from your back, making it muscular and strong. However, if you use all types of deadlifts and alternate them in your workouts, you can make your back thicker, stronger and more harmonious in the shortest possible time.

Back exercises at home. 8 most effective

The back is considered one of the most difficult areas of the body to train. They think so because in most cases athletes do not always have access to training equipment and various exercise machines. However, some of the most effective exercises for strengthening your back muscles can be performed at home, without additional equipment.

For the best effect, you still need to have a horizontal bar, fortunately there is one on any sports ground, and also dumbbells.

Exercise superman

Lie in a lying position on your stomach. Stretch your arms above your head, try to stretch out and lift your chest and knees a short distance from the floor. Hold this position for 3-5 seconds, then return to the starting position. It is recommended to do 3 sets of 10 repetitions each.

Exercise superman

Swimmer exercise

The exercise is similar to the previous one, but it uses the muscles of the contralateral limbs. Lie on the floor on your stomach, stretch your arms above your head without raising them. Stretch your left leg and right arm alternately, and then your right leg and left arm, as shown in the picture below. 3 sets of 10 repetitions on each side are recommended.

Swimmer exercise

Bridge exercise

This exercise perfectly strengthens the muscles of the lower back. Lie on the floor, bend your knees at right angles. Lift your pelvis up, hold this position for 3-5 seconds and return to the starting position.

Bridge exercise

Wall-supported arm raises

This exercise strengthens the muscles of the upper back. Go to the wall and press your back close to it. Feet should be 30-35 centimeters from the wall. Then raise your arms up, press the backs of your hands firmly against the wall at head level - this is the starting position. Next, without lifting your pressed hands, move them upward, trying to keep your elbows pressed against the wall. Close your raised arms above your head and return to the starting position. 3 sets of 15 reps are recommended.

Wide grip pull-ups

A horizontal bar is needed - any stable horizontal bar in the yard or on the sports ground will do.

• Grasp the bar with a wide grip, bending your knees.
• Exhaling, lift your chest toward the bar until it touches it.
• At the top point, try to bring your shoulder blades together.
• Inhaling, lower yourself to the starting position slowly, without jerking, while straightening your elbows.

The number of repetitions depends on the level of physical fitness.

Wide grip pull-ups

Bent-over dumbbell row

For this exercise you will need two iron dumbbells.

• Tilt your body slightly forward, while holding two identical dumbbells in your hands.
• Try to keep your back straight and bend your knees.
• Lower your arms with the dumbbells down.
• Exhaling, pull the dumbbells up toward your waist, your elbows running along your torso.
• At the end of the movement, bring your shoulder blades together - this will increase muscle contraction. As you inhale, slowly lower the dumbbells down.

Bent-over dumbbell row

Romanian deadlift

Exercise strengthens the back muscles and develops posture. It also has a positive effect on the muscles of the thighs and buttocks.

• Take two dumbbells of the same weight in your hands, place your feet shoulder-width apart, knees slightly bent, back straight.
• Inhaling, tilt your body down, bringing the dumbbells to the middle of your shin - you can go lower if the stretch allows you.
• The back should not be rounded when bending.
• Exhaling, slowly raise your body to the starting position without arching your lower back.

Romanian deadlift

Plank with dumbbell raise

A regular static plank perfectly strengthens all the back muscles, which has a beneficial effect on the spine. In this version, we will look at a slightly different type of exercise - a dynamic plank with dumbbells.

• Take two light weight dumbbells in your hands and place them on the floor under your shoulder joints. Place your feet hip-width apart.
• The body should be in an even position - a straight line from the heels to the back of the head.
• Keep your core stationary while adding shoulder movements with dumbbells.
• Exhaling, raise your right arm in front of you, extending it in line with your spine, as shown in the picture.
• Inhaling, lower your right hand and raise your left in the same way. Alternate arms, performing the same number of repetitions for each.

Plank with dumbbell raise

Summary

Most exercises that would seem impossible without exercise equipment can be replaced with simpler analogues. If you do not have the opportunity to visit specialized gyms and you do not want to buy an expensive exercise machine for home, use alternative exercises. For most complexes you will need the following equipment, which is not so difficult to get:

• Sports mat on the floor;
• Light to medium weight dumbbells;
• Horizontal bar or any crossbar.

Back training - beginner level

This training program is designed for those who are just starting their journey to a wide and strong back.

This routine consists of back exercises in the gym targeting all the major parts of the upper and lower region, including the lats, trapezius, rhomboids, teres muscles, and rear deltoids.

The volume of these exercises is specially selected so that you can pump up all the key muscle groups, but the next day you won’t collapse from exhaustion. After all, the key to high-quality muscle growth is adequate load during training and good recovery after its completion.

The first two approaches should be done with light weight until the so-called “pre-exhaustion”. That is, if you try to perform a movement, your muscles simply will not be able to complete it.

Perform the last approach until “failure” - this means until the moment when you cannot complete the next repetition at all, no matter how hard you try.

And don’t be shy about asking for backup for maximum safety during training.

Back thickness exercises for beginners:

1. Deadlift: 3 x 4-8
2. Wide grip seated vertical block row: 3 x 8-15
3. Straight-grip lat pull-down: 3 x 8-15
4. Upper block row with straight arms: 3 x 8-15
5. One-arm dumbbell row: 3 x 8-15

Standing arm curls with dumbbells

Initial position:

standing, arms with dumbbells straightened along the body. The elbows are turned straight back.

As you exhale, bend your arms at the elbows, and as you inhale, lower them back. In this exercise, it is important to keep your back straight, your shoulder blades should be brought together,

3 hikes 10-15 times.

Straighten your back: 5 minutes a day for beautiful posture

We train at home. Effective exercises from a fitness trainer

Back training - advanced level

This advanced workout was specially developed by a team of bodybuilding experts, and the exercises in it and their sequence are scientifically based.

The load level in this mass back training program is just below your maximum strength training volume.

This program is designed to train twice a week. In each class you will do different exercises from the ones you did last time.

Why only twice a week, you ask? Even though each workout consists of only three exercises, the load on your muscles will be so high that you will need to get plenty of rest and allow your body to recover before your next gym session.

By following this training program for just four weeks, you can achieve significant results!

Workout 1:

1. Pull-ups (add weight if needed): 6 sets x AMRAP*

*AMRAP – as many repetitions as possible (maximum number of repetitions)

1. Bent-over barbell row: 6 sets x 8-12 reps
2. Parallel Grip Lat Pulldown: 6 sets x 15 reps

Workout 2:

1. Lower block rows: 6 sets x 8-12 reps
2. Reverse Grip Lat Pulldown: 6 sets x 8-12 reps
3. One-arm dumbbell row: 6 sets x 15 reps

Now that you know what muscles your back is made up of and how to properly engage them, let's look at a few more exercises that will help you build a wide back.

How to do exercises for the latissimus dorsi muscles

These exercises will also help target the trapezius, rhomboids, infraspinatus, teres major, and teres minor muscles.

Upper pulley to chest

Sit on a bench with your feet flat on the floor and grab the handle straight The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down Effects of grip width on muscle strength and activation in the lat pull -down shoulders - this position of the arms will allow you to put more stress on the latissimus muscles.

You can tilt the body back a little and lock it in this position. Fixation is of great importance: if you want to fully load your back, swinging must be eliminated.

Lower your shoulders and squeeze your shoulder blades together, pull the handle until it touches your chest, and then smoothly and under control return it to the starting position. There is no need to A Comparative Analysis and Technique of the Lat Pull-down raise your shoulders to your ears at the extreme point - keep them down and your shoulder blades retracted.

Perform 3-5 sets of 10-12 reps.

Pull of the lower block to the stomach

In addition to the lats, abdominal rows work well Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study of the middle trapezius and rhomboids. Therefore, if you want to pump up both the upper and lower back with one exercise, include this option in your workout.

Sit on the machine, place your feet on the platform, and grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle toward your stomach, then return it to the starting position and repeat.

Do not jerk your back or lean back: only your arms move throughout the entire exercise.

Do 3-5 sets of 10-12 reps.

Incline Pull-Ups

Another universal exercise that works well on almost all back muscles. Unlike regular pull-ups, it is suitable for any level of training: just change the position of the body and legs, and even a beginner can do a pull-up.

Find a low crossbar. If you work out at the gym, you can use a barbell on racks. Grasp it with a straight grip slightly wider than your shoulders: this position of the hands will more engage the latissimus dorsi and trapezius muscles. If possible, do inclined pull-ups on loops or rings - this will increase the load on your back Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation.

Hang on the selected apparatus, tighten your abs and buttocks, and stretch your body in one line. Lower your shoulders and squeeze your shoulder blades together, pull yourself up until your chest touches and lower back down.

You can simplify the exercise in two ways: find a higher bar so that your body is in a more vertical position, or bend your knees at a right angle and place your feet on the floor.

Incline pull-ups can be made more difficult by using elevation. Place your feet on the stand so that your body is in a horizontal plane.

Perform 3–5 sets of 15–20 reps.

Straight grip pull-ups

For maximum loading of the lats, use an overhand grip The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down slightly wider than shoulder width. If possible, try rotating pads on the horizontal bar: they not only pump up your hands and forearms, but also put more strain on your back.

Grasp the horizontal bar, lower your shoulders and squeeze your shoulder blades together. Pull yourself up so that your chin goes beyond the level of the horizontal bar, lower yourself back down and repeat. When doing pull-ups, do not jerk or swing. At the top point, do not pull your chin up to reach the horizontal bar; at the bottom point, keep your shoulder blades retracted.

You can make the exercise more difficult by wearing a weight belt. Instead of simplifying, it is better to replace it with lat pull-downs or Australian pull-ups.

Perform 3-5 approaches at close range.

Bent-over barbell row

This exercise works well ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?; Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises; Effect of grip width on electromyographic activity during the upright row of almost all back muscles: latissimus, trapezius, rhomboids and even extensor muscles. And if you only have to choose one exercise for your back, this is a good option.

Grab the barbell with an overhand grip slightly wider than shoulder-width apart. Bend your body slightly above parallel with the floor, bend your knees slightly, hold the barbell in your lowered hands, squeeze your shoulder blades together, straighten your back. As you exhale, pull the barbell toward your stomach, lower it, and repeat. Do not change your body position until the end of the exercise.

Do 3-5 sets of 8-10 reps.

5 back training programs for mass

Before you start training, make sure you are familiar with the correct technique for performing the required exercises. Remember that incorrect movement technique can become fixed in the form of a “bad” habit and will follow the instructions from lesson to lesson, which will lead to a lack of progress in training or even injury.

Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

OK it's all over Now. Now you know how to pump up your back muscles to achieve a harmonious and attractive physique.

Of course, we cannot guarantee that you will become Schwarzenegger overnight. However, by following our tips, you will be on the right path to wide wings.

With enough effort and dedication, and following a consistent workout plan along with a healthy, balanced diet, you are sure to achieve your goal of a toned and strong back.

Get big, strong back muscles with this arsenal of ultra-effective tips.

Back and biceps exercises in one day

If you decide to train both muscle groups on the same day, here is a list of exercises that you can use.

Back

First we do exercises for the back.

Wide-grip pull-ups or bent-over rows

On the day of training the back and biceps, it is not advisable to do a lot of pull-ups with a narrow grip, since the emphasis of the load falls on the arms.

Since you are pumping your back, let’s pump it up, that is, pull yourself up with a wide grip behind your head. You can divide the exercise into 2 parts: 2 approaches you pull yourself up by your head, and 2 approaches you pull the horizontal bar to your chest. In any case, remember that you still have to pump your biceps.

The basic exercise for the back is the bent-over barbell row. If you decide to do it on biceps day, put it first and skip the pull-ups.

Other rows, fly-ups, hyperextensions

Instead of a horizontal bar, you can work in a block simulator using the same scheme.

• Next comes either the T-bar row, or the row in the simulator, or the lower block row to the lower back. Do this exercise in 3 sets of 8-10 times.
• Then take dumbbells and do bent-over raises on the upper back and back of the deltoids. Or raising your arms in a block simulator.
• And don’t forget to do hyperextension to keep your lower back toned. It should be done twice a week - on back day and before deadlifts as a warm-up for the lower back.

This is an approximate scheme; each person individually needs to select a training program, check it, and constantly adjust it. Therefore, it is still better to order it from an experienced trainer rather than experimenting yourself.

Biceps

Next, we will have hands.

Barbell Curl

For biceps, the basic exercise is the barbell curl. If you've already done an upper back workout, do 3 sets of this exercise with enough weight to complete 8-10 reps.

It is advisable to lean your back against a wall or a power frame. Secure your elbows to the body and work without throwing the barbell upward due to vibrations of the torso. It's the hands that have to do the work.

Scott's bench

This is an alternative to the concentrated biceps curl, but this exercise is slightly different from the curl. Therefore, you can perform either this or the version with dumbbells.

Choose the weight carefully: the exercise is easy during the first repetitions, but then it makes you sweat. If you keep your arms straight, this exercise will be easier. But the whole point is the maximum amplitude of muscle contraction. Therefore, on the Scott bench you need to work at full amplitude. It is recommended to work in the upper zone of amplitude after stretching the biceps with light weights three times a week (in the absence of acute pain).

Dumbbell Curl

Instead of a Scott bench, you can use dumbbells on an incline bench.

Alternatively, you can sit on a Scott bench, but with your back to the elbow pad. Lower yourself down a little so that your arms hang back a little under the force of gravity. From this position it is convenient to do biceps curls in different styles - with a parallel grip and in the form of a “hammer”.

Focus on the exercise, you must understand and feel what you are doing, and not just mechanically practice the movements. Such conscious control will help to clearly maintain the exercise technique.

When lifting heavy weights, this focus makes it difficult to break records. In our case, it is necessary for better quality work.